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To reinforce this sense of Self as an Observer: “ If you’re able to observe your breath, you can’t be your breath…” Hayes-Skelton, S., & Graham, J. (2013). Decentering as a common link among mindfulness, cognitive reappraisal, and social anxiety. Behavioural and cognitive psychotherapy, 41(3), 317-328.
As the Observer of yourself, watch, listen, and simply notice any turbulence you might otherwise allow to consume or define you. Note how these experiences are constantly shifting, and try letting go. Recognize that ‘you’ remain unaltered. It is hard to run away from yourself with ACT because the basic premise is about how you live authentically with yourself, with integrity, in a relationship where you only have control over yourself. He gives information that runs the gamut and includes leaving the relationship and, most importantly if you choose to leave, how to do so healthily, honestly, and with a maturity that is nothing short of a hidden secret to living life as a functioning and realistic adult with the choice to love. Social citizenship/Environmental responsibility – This category is about being part of the community, environmental aspirations, and can include volunteer work. Take several minutes to notice how it feels in your chest, in your lungs, as it moves through your nose, throat, and stomach. Don’t worry about the pace or depth of your breathing, and as you take some time to be in the moment, other thoughts will drift along—just recognize their existence and try creating some space inside for them. Dr Russ Harris is a medically-qualified doctor, stress consultant, executive coach, trainer, author, and a leading authority in the powerful new paradigm of Psychological Flexibility. (This is a revolutionary new development in human psychology that enhances performance, reduces stress, and improves health and wellbeing.) Dr Russ regularly presents workshops on Psychological Flexibility at both national and international psychology conferences, and has a thriving business traveling around Australia running training seminars for psychologists, coaches and a variety of health professionals.Moulds, M. L., Kandris, E., Starr, S., & Wong, A. C. (2007). The relationship between rumination, avoidance, and depression in a non-clinical sample. Behaviour research and therapy, 45(2), 251-261.
Bond, F. W., Hayes, S. C., Baer, R. A., Carpenter, K. M., Guenole, N., Orcutt, H. K., Waltz, T. & Zettle, R. D. (2011). Preliminary psychometric properties of the Acceptance and Action Questionnaire-II: A revised measure of psychological inflexibility and experiential avoidance. Behavior therapy, 42(4), 676-688. Sheri Turrell, PhD, psychologist and psychoanalyst in Toronto, ON, Canada; adjunct faculty in the department of psychiatry at the University of Toronto; peer-reviewed acceptance and commitment therapy (ACT) trainer; and coauthor of ACT for Adolescents
Other Ways to Apply ACT
In educational contexts, ACT can be seen as a means of supporting students and teaching professionals with the general pressures of academic life (Gillard et al., 2018). At a broader level—not unlike Emotional Intelligence and Social-Emotional Learning—it has less targeted potential applications when embedded in wellbeing curricula. This Exploring Willingness and Commitment worksheet focuses in on one value that you or your client have identified. Whether it’s being a more patient father or working toward more integrity, single out one commitment and work through the following questions. Being present’ is one of the most difficult yet central facets of mindfulness. In ACT, as noted, the goal is to accept what we’re feeling without over-inflating or over-identifying with it. Being honest about our mental experiences helps us create space for thoughts, memories, and sensations that inevitably arise as a natural part of life. 3. Five Senses Worksheet
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